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 DR03k's Bodyweight Conditioning Log

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Fed X

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Sep 21, 2011 1:53 pm

DR03K wrote:
kommando! wrote:
wow thats pretty thorough

CC is so addictive, really enjoying it!

Are you doing something similar?


no... I just pretty much make my own routine... will prob get the book eventually... or pull up some tutorials for advanced moves...
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Sep 22, 2011 1:10 pm

Thursday 22/09/2011

Cardio:
Lunch time swim - 50 laps.


Last edited by DR03K on Sun Sep 25, 2011 8:10 am; edited 1 time in total
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Sep 22, 2011 3:13 pm

Thursday 22/09/2011

Pullups:
Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)
SET 2: 10 reps (warm up)

Step 4: Half Pullups
SET 1: 9 reps (work set)
SET 2: 9 reps (work set)

Additional Pullups Work:

Pullups (underhand grip 1 set max)
SET 1: 5 reps

Pullups static holds:
SET 1: 1 rep for count

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 7 reps (work set) **
SET 2: 7 reps (work set) **

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 15 reps (warm up)
SET 2: 15 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 30 reps (work set)
SET 2: 30 reps (work set)
SET 3: 21 reps (work set)

Comments:
Cut down reps on straight bridges to focus on form and tempo, keeping to 2-1-2 made these much harder.

Added extra pullup work to try increase step 4 numbers.. Seem to be struggling around 9 for two sets.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Sep 23, 2011 2:59 pm

Friday 23/09/2011

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 40 reps (work set)
SET 2: 40 reps (work set)
SET 3: 40 reps (work set) - Step completed.

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 15 reps (warm up)
SET 2: 15 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 30 reps (work set)
SET 2: 30 reps (work set)
SET 3: 30 reps (work set) - Step completed.

Comments:
Moving onto pushups step 3 next week
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Sep 26, 2011 10:33 am

Monday 26/09/2011

Handstands:
Step 3: Wall Handstands
SET 1: 26 seconds

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 20 reps (warm up)

Step 3: Kneeling Pushups (3x30)
SET 1: 15 reps (work set)
SET 2: 11 reps (work set)
SET 3: 10 reps (work set)

Pullups:
Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)

Step 4: Half Pullups
SET 1: 9 reps (work set)
SET 2: 9 reps (work set)
SET 3: 4 reps (work set)

Squats:
Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 10 reps (warm up)

Step 8: Half One Leg Squats
SET 1: 5 reps (Right leg work set)
SET 1: 5 reps (Left leg work set)
SET 2: 5 reps (Right leg work set)
SET 2: 5 reps (Left leg work set)

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges
SET 1: 7 reps (work set)
SET 2: 7 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 15 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 15 reps (warm up)

Step 4: Flat Frog Raises (3x25)
SET 1: 8 reps (work set)
SET 2: 6 reps (work set)

Comments:
Step 3 pushups are hard following 2-1-2!

Very pleased with my half pistols, decided to skip step 7 and jump straight into step 8 at the progression standard x 2 sets.

Smashed a post workout protein shake down today, figured I needed to try correct my diet. The shake is a short term fix for now..
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Sep 27, 2011 12:07 pm

Tuesday 27/09/2011

Morning:

Smashed down protein shake, shall have another tonight.

Cardio:
Lunch time swim - Tried my new goggles.. what a piece of s**t they turned out to be, could only manage a couple lengths before they filled up with water.

However, I still felt the benefits, had a very good cardio session in the end. Going to grab a better pair of goggles tonight.
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Sep 28, 2011 2:54 pm

Wednesday 28/09/2011

Handstands:
Step 3: Wall Handstands (2 minutes)
SET 1: 50 seconds

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges (3x40)
SET 1: 8 reps (work set)
SET 2: 7 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 15 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 15 reps (warm up)

Step 4: Flat Frog Raises  (3x25)
SET 1: 9 reps (work set)
SET 2: 8 reps (work set)

Comments:
HS step 3: Times slowly increasing. They felt strong today, shall push for a minute next session.

LR step 4: Felt a nice burn from the frog raises, these are going to be quite challenging!

Alright time to smash a post workout protein shake.
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Sep 29, 2011 12:15 pm

Thursday 29/09/2011

Cardio:
Lunch time swim - Tried my new Zoggs... perfect fit, no leakage.
50 laps at a decent pace.
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Sep 30, 2011 12:01 pm

Friday 30/09/2011

Pullups:

Step 3: Jackknife Pulls
SET 1: 10 reps (warm up)

Step 4: Half Pullups
SET 1: 9 reps (work set)
SET 2: 9 reps (work set)
SET 3: 4 reps (work set) (Full)

Pushups:
Step 1: Wall Pushups
SET 1: 25 reps (warm up)

Step 2: Incline Pushups
SET 1: 20 reps (warm up)

Step 3: Kneeling Pushups (3x30)
SET 1: 15 reps (work set)
SET 2: 12 reps (work set)
SET 3: 11 reps (work set)

Squats:
Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 10 reps (warm up)

Step 8: Half One Leg Squats
SET 1 RL: 5 reps (work set)
SET 1 LL: 5 reps (work set)
SET 2 RL: 5 reps (work set)
SET 2 LL: 5 reps (work set)


Comments:
To hot outside to do much more.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 03, 2011 9:09 am

Some changes this week:

For pushups i'll be using perfect pushups v2.

For pullups i'll be following "The Fighter Pullup" By Pavel.
Basically ill be training pullup daily, with a rest day on the 6th Day.

This i'll start from the start.

Monday 3/10/2011
Morning:

Pushups:
Set 1: Regular 8,6,4
Set 2: Wide 8,6,4
Set 3: Close 8,6,4

Pullups:
Set 1: 5
Set 2: 4
Set 3: 3
Set 4: 2
Set 5: 1




Last edited by DR03K on Sat Oct 08, 2011 9:34 am; edited 3 times in total
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Fed X

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Oct 04, 2011 1:23 am

Im having a hard time with the Left Pistol
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Oct 04, 2011 4:23 am

MIC-kommando! wrote:
Im having a hard time with the Left Pistol

If it's balance which is causing the issue, then I found that holding a 5kg weight straight out in front helps as a counter balance.

But i'm only doing half pistols at this moment.

Tuesday 4/10/11
Morning:

Pavel Pullups day 2:
Pullups:

Set 1: 5
Set 2: 4
Set 3: 3
Set 4: 2
Set 5: 2




Last edited by DR03K on Thu Oct 06, 2011 11:17 am; edited 2 times in total
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Oct 04, 2011 3:18 pm

Lunch:
Cardio
- 30min fast swim.

Evening:
Tuesday CC Routine


Squats:
Step 5: Full Squats
SET 1: 15 reps (warm up)

Step 6: Close Squats
SET 1: 10 reps (warm up)

Step 8: Half One Leg Squats (2x20)
SET 1 RL: 5 reps (work set)
SET 1 LL: 5 reps (work set)
SET 2 RL: 6 reps (work set)
SET 2 LL: 6 reps (work set)

Leg Raises:
Step 2: Flat Knee Raises
SET 1: 15 reps (warm up)

Step 3: Flat Bent Leg Raises
SET 1: 15 reps (warm up)

Step 4: Flat Frog Raises (3x25)
SET 1: 9 reps (work set)
SET 2: 9 reps (work set)

Comments:
Random extra handstand for fun, hit 1minute..
Shall aim to smash this come Thursday.


Last edited by DR03K on Thu Oct 06, 2011 11:17 am; edited 1 time in total
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Oct 04, 2011 8:02 pm

pistols off of elevated/high surfaces are awesome!!!
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Oct 05, 2011 4:32 am

Wednesday 5/10/11

Morning:

Pavel Pullups day 3:
Set 1: 5
Set 2: 4
Set 3: 3
Set 4: 3
Set 5: 2

Lunch:
Cardio
- 30minutes fast swim.

Evening:
Perfect Pushup Day 3.

Regular
Set 1: 8
Set 2: 6
Set 3: 4

Wide:
Set 1: 8
Set 2: 6
Set 3: 4

Close:
Set 1: 8
Set 2: 6
Set 3: 4

Comments:
Perfect pushup handles really add intensity to pushups, in my opinion I would estimate them to be at 3x the difficulty of a regular pushup.


Last edited by DR03K on Thu Oct 06, 2011 11:15 am; edited 1 time in total
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Thu Oct 06, 2011 11:13 am

Thursday 06/10/2011

Lunch:
30 minutes fast swimming.

Evening:

Pavel pullups Day 4:
Set 1: 5
Set 2: 4
Set 3: 4
Set 4: 3
Set 5: 2

Thursday CC Routine:

Handstands:
Step 3: Wall Handstands (2 minutes)
SET 1: 65 seconds

Bridges:
Step 1: Short Bridges
SET 1: 25 reps (warm up)
SET 2: 25 reps (warm up)

Step 2: Straight Bridges (3x40)
SET 1: 8 reps (work set)
SET 2: 8 reps (work set)

Comments:
During last 5 seconds of handstands, I was shacking like a modo.

On a plus note, my pullups are feeling stronger.
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Fri Oct 07, 2011 5:03 am

Friday 07/10/2010
Morning:


Pavel pullups Day 5:
Set 1: 5
Set 2: 5
Set 3: 4
Set 4: 3
Set 5: 2

Perfect Pushups:
Set 1: 10
Set 2: 9
Set 3: 8
Set 4: 7
Set 5: 6

Lunch Cardio:
Fast swim, 30 minutes non stop.

Comments:
Looking forward to tomorrow's day off, feel warn out from all this swimming.

Next week I'm planning on starting the Warrior Diet. I guess I won't technically be in calorie deficit since i'll probably eat the same number of calories come evening, but really hoping for some extra fat burn during the 18 hours of fasting.

Going to make a slight modification and drink a protein shake in the morning, which is low in carbs, as I want to try and retain muscle mass.

Currently sitting around 19 BF%.. would like to get down to single digits if possible.
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sun Oct 09, 2011 1:15 pm

Sunday 09/10/2011

Handstands (Seconds)
Set 1: 60

Pavel Pullups Day 7:
Set 1: 6
Set 2: 5
Set 3: 4
Set 4: 3
Set 5: 2

Perfect Pushups Day 1:
Set 1: 10
Set 2: 9
Set 3: 8
Set 4: 7
Set 5: 6

Plank Week 1:
Set 1: 60
Set 2: 60 
Set 3: 60

Side Plank Week 1:
Set 1: 30
Set 2: 30
Set 3: 30

Comments:
60 seconds between all sets.
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Sun Oct 09, 2011 7:34 pm

The Fighter Pullup

By Pavel

© 2004, 2007 Power by Pavel, Inc.

One look at Mike Tyson.s back when he punched should make it obvious how

important the lats are to a fighter. The lat provides a connection between your

arm and the rest of your body at the moment of the punch.s impact. If the

.armpit muscle. is not activated you cannot put your mass behind the punch

and your shoulder is asking for trouble.

The pullup is the logical choice of an exercise to strengthen your lats. If you ask

an experienced bodybuilder how to work the latissimus most thoroughly he

will tell you to look up, force your chest open, and draw your shoulder blades

together on the top of the pullup. This may be okay for bodybuilders, but what

does this have to do with fighting? You move in the ring in what gymnasts call

.the hollow position. .the scapulae flared and the chest caved in. This is the

way you should finish your pullups. Look straight ahead and hunch over the

bar. Touch your neck or upper chest to the bar to make sure there is no

question that you have completed the rep. Lower yourself under complete

control and pause

momentarily with your

arms fully straight before

going for another rep.

Pavel demonstrates the

fighter pullup at a course at

the US Marine Corps base in

San Diego.

Photo courtesy

TonyBlauer.com

Here is a powerful Russian pullup program adaptable to any level of ability.

The 5RM Russian Pullup Program

Day 1 5, 4, 3, 2, 1

Day 2 5, 4, 3, 2, 2

Day 3 5, 4, 3, 3, 2

Day 4 5, 4, 4, 3, 2

Day 5 5, 5, 4, 3, 2

Day 6 off

Day 7 6, 5, 4, 3, 2

Day 8 6, 5, 4, 3, 3

Day 9 6, 5, 4, 4, 3

Day 10 6, 5, 5, 4, 3

Day 11 6, 6, 5, 4, 3

Day 12 off

Day 13 7, 6, 5, 4, 3

Day 14 7, 6, 5, 4, 4

Day 15 7, 6, 5, 5, 4

Day 16 7, 6, 6, 5, 4

Day 17 7, 7, 6, 5, 4

Day 18 off

Day 19 8, 7, 6, 5, 4

Day 20 8, 7, 6, 5, 5

Day 21 8, 7, 6, 6, 5

Day 22 8, 7, 7, 6, 5

Day 23 8, 8, 7, 6, 5

Day 24 off

Day 25 9, 8, 7, 6, 5

Day 26 9, 8, 7, 6, 6

Day 27 9, 8, 7, 7, 6

Day 28 9, 8, 8, 7, 6

Day 29 9, 9, 8, 7, 6

Day 30 off

You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.

The next day add a rep to the last set. Then a rep to the set before that, etc. The system is

intended to be used for four weeks. In the end of the month take two or three days off and

then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely

to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and

12 reps start the program with the first day your PR shows up. For instance, if your max is 6

pullups start with Day 7; if your max is 8 start with Day 19.

If you run into a snag with this routine, back off a week and build up again. If you hit the

wall again switch to another routine.

Here is how the program applies to those who currently max at three pullups. The below is

also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell

or a barbell plate on your waist to bring the reps down to three.

The 3RM Russian Pullup Program

Day 1 3, 2, 1, 1

Day 2 3, 2, 1, 1

Day 3 3, 2, 2, 1

Day 4 3, 3, 2, 1

Day 5 4, 3, 2, 1

Day 6 off

Day 7 4, 3, 2, 1, 1

Day 8 4, 3, 2, 2, 1

Day 9 4, 3, 3, 2, 1

Day 10 4, 4, 3, 2, 1

Day 11 5, 4, 3, 2, 1

Day 12 off

Now you are ready to move up to the 5RM program.

For a fighter capable of 15 pullups the routine would look like this:

The15RM Russian Pullup Program

Day 1 15RMx12, 10, 8, 6, 4

Day 2 15RMx12, 10, 8, 6, 6

Day 3 15RMx12, 10, 8, 8, 6

Day 4 15RMx12, 10, 10, 8, 6

Day 5 15RMx12, 12, 10, 8, 6

Day 6 off

Day 7 15RMx14, etc.

A stud with a 25-pullup max would do it slightly differently:

The 25RM Russian Pullup Program

Day 1 25RMx20, 16, 12, 8, 4

Day 2 25RMx20, 16, 12, 8, 8

Day 3 25RMx20, 16, 12, 12, 8

Day 4 25RMx20, 16, 16, 12, 8

Day 5 25RMx20, 20, 16, 12, 8

Day 6 off

Day 7 25RMx22, etc.

You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You

should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to

happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore

you need to start more reps down from your rep-max and cut the reps more between sets.

Experiment. An extra day of rest here and there is also in order; the recovery from sets of

fifteen or twenty is not nearly as quick as from fives and triples.

Yakov Zobnin from Siberia, the Heavyweight World Champion in Kyokushinkai, .the world.s

strongest karate., stands over 6.6. and tops the scale at 220 pounds. In spite of his

basketball height and exhausting full contact training, the karateka maxes out at twentyfive

strict pullups. What is your excuse?

Power to you!

# # #

Pavel is a former Soviet Special Forces physical training instructor and the author of The

Naked Warrior: Master the Secrets of the Super-Strong .Using Bodyweight Exercises Only.

Subscribe to his free newsletter on www.PowerbyPavel.com
























is this what you are doing?!?
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DR03K



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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 10, 2011 5:01 am

That's the one.
I've adapted it for pushups too.
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 10, 2011 5:23 am

Quote :

Day 1 25RMx20, 16, 12, 8, 4

Is that 25 sets of 20, or 20 sets of 25? Or something different?
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 10, 2011 8:07 am


The write-up does look confusing.

My guess would be @25 rep max, do the following sets:
20, 16, 12, 8, 4..
etc

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Mon Oct 10, 2011 11:17 am

Monday 10/10/2011

Lunch:
Cardio - 50 lap swim, with a knackered knee cap.

Evening:

Handstands (Seconds)
Set 1: 60

Pavel Pullups Day 8:
Set 1: 6
Set 2: 5
Set 3: 4
Set 4: 3
Set 5: 3

Perfect Pushups Day 2:
Set 1: 10
Set 2: 9
Set 3: 8
Set 4: 7
Set 5: 7

Plank Week 1:
Set 1: 60
Set 2: 60
Set 3: 60

Side Plank Week 1:
Set 1: 30
Set 2: 30
Set 3: 30

Comments:
Warrior Diet Day 1 - Off to a good start with the diet.
Had a protein shake for breakfast at 7am and an apple at around 3pm.

Someone decided to bring in Cake and Chocolates to the office today... bastards.

Basically a combination of black coffee and water is seeing me through the day.

My stomach feels like I have an Alien wanting to burst out... but surely that's a good thing!

Stats:
Weight: 84.6kg
Shoulder circumference: 118cm
Chest circumference: 102cm
Right Upper arm circumference: 31.5cm
Left Upper arm circumference: 31.5cm
Waist circumference: 91.5cm

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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Tue Oct 11, 2011 2:54 pm

Tuesday 11/10/2011
Warrior diet day 2.

Lunch:
4k run at 9km an hour pace.

Evening:

Handstands (Seconds)
Set 1: 60

Pavel Pullups Day 9:
Set 1: 6
Set 2: 5
Set 3: 4
Set 4: 4
Set 5: 3

Perfect Pushups:
Set 1: 10
Set 2: 9
Set 3: 8
Set 4: 8
Set 5: 7

Plank Week 1:
Set 1: 60
Set 2: 30
Set 3: 30

Side Plank Week 1:
Set 1: 30
Set 2: 30
Set 3: 30

Comments:
Couldn't manage 60s x3 for planks.. Still sore from last sessions.

Doing okay with warrior diet, but I think this weekend will be the test!


Last edited by DR03K on Wed Oct 12, 2011 12:10 pm; edited 1 time in total
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PostSubject: Re: DR03k's Bodyweight Conditioning Log   Wed Oct 12, 2011 11:35 am

Wednesday 12/10/2011
Warrior diet day 3.

Lunch:

Pavel Pullups Day 9:
Set 1: 6
Set 2: 5
Set 3: 5
Set 4: 4
Set 5: 3

Dips:
Set 1: 10
Set 2: 9
Set 3: 8
Set 4: 7
Set 5: 6

Vertical knee raise:
Set 1: 10
Set 2: 9
Set 3: 8
Set 4: 7
Set 5: 6

Perfect Pushups Day 7:
Regular: 8,6,4
Regular: 8,6,4
Wide: 8,6,4
Close: 8,6,4

Plank Week 1:
Set 1: 60
Set 2: 30
Set 3: 30

Side Plank Week 1:
Set 1: 30
Set 2: 30
Set 3: 30

Comments:
Feel absolutely sapped... total off day.
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